09/26/2018

CrossFit Quest – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

3 Position Snatch (6 x 1)

Power Position Snatch

Mid Hang Snatch

Full Snatch
Choice of Power or Squat

Metcon

Metcon (AMRAP – Reps)

9min AMRAP

2/2, 4/4, 6/6, 8/8…

– Alt. DB Power Snatch (50/35)

– Alt. Pistols

** Scale Pistols as needed

– heel on plate

– to a box

– feet together squat
Scores:

Rnd of 2 = 4

Rnd of 4 = 12

Rnd of 6 = 24

Rnd of 8 = 40

Rnd of 10 = 60

Rnd of 12 = 84

Rnd of 14 = 112

Rnd of 16 = 144

Rnd of 18 = 180

Rnd of 20 = 220